Kale: Interesting Ways To Use This Amazing High Fiber Food

Kale is a form of cabbage. It is from the species Brassica oleracea which is made up of a wide array of vegetables, including broccoli, cauliflower, collard greens, and brussels sprouts--all loaded with high levels of fiber. Kale is also very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.

Kale, like broccoli and other "brassicas", contains sulforaphane (particularly when chopped or minced), this is a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane, however, steaming, microwaving, or stir frying do not result in significant loss.

Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.

Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels.

Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include bladder, breast, colon, ovary, and prostate. Like most cruciferous vegetables, kale has been studied more extensively in relationship to cancer than any other health condition.

It's nutrient richness stands out in three particular areas:

antioxidant nutrients

anti-inflammatory nutrients

anti-cancer nutrients

Without sufficient intake of antioxidants, our oxygen metabolism can become compromised, and we can experience a metabolic problem called "oxidative stress." Without sufficient intake of anti-inflammatory nutrients, regulation of our inflammatory system can become compromised, and we can experience the problem of chronic inflammation.

Quick Recipes To Get More Kale In Your Diet:

Parmesan Kale Chips

Delicate. Crisp. There’s no stopping at just one.

1 large bunch Kale

1 Tbsp. Extra Virgin Olive Oil

Sea Salt

Grated Parmesan

Directions:

Heat the oven to 300°F.

Pull the kale leaves from the stem and discard the stem.

Tear the leaves into 3-inch pieces (8 to 10 cups total).

Toss with the oil and rub to evenly coat each leaf.

Arrange in a single layer on an aluminum foil covered cookie sheet and bake until crisp, 20 to 25 minutes.

Let cool, then sprinkle with salt and Parmesan to taste before serving.

Cheesy Kale Chips

1 bunch curly Kale

1 Cup Cashews, soaked for a few hours

1/4 Cup Roasted Red Peppers with Garlic

1/2 Cup Nutritional Yeast

Juice of 1/2 Lemon

1/2 Tsp. Sea Salt

Directions:

Preheat oven to 200 degrees

Lightly grease a large cookie sheet covered in aluminum foil.

After washing Kale thoroughly, remove the stems and tough parts, and rip the leaves into bite-sized pieces, and add the torn kale to a large bowl.

Using a blender, combine all ingredients except for the kale, and blend for 1 minute or until smooth.

Slowly pour the cheese sauce on the kale, carefully adding just enough to lightly coat the kale. The trick here is to massage the cheese into the kale, without drowning the kale with sauce. This will ensure your kale has a nice crunch after baking.

Place the kale pieces on a cookie sheet and bake for 45 minutes, or until the kale is crispy.

I am trying to find a way to add the total calories to the posts, however, I find most people change the recipe to fit their needs, or eat larger portions, which destroy this time consuming extra step. But I promise I am working on this issue. One thing to keep in mind is that if you are an active person, and eat in combination, you can lose weight very easily because your body keeps what it needs to nourish itself, and flushes the rest out of the body.

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